Movement Prep/Activation:
7:00 AMRAP
30-second Easy Row
30-second Jump Rope
20 Mountain Climbers
8 Banded Pass Throughs
8 Half Kneeling Single Arm Dumbbell Press (each/light)
8 Step Back Lunges

Workout Prep:
3 Sets
5/4 Calorie Row (building to workout pace)
50m Run (building to workout speed)

FREEDOM (RX)
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 2:00 (16:00)
12/10 Calorie Row
100m Run or 5x50ft Shuttle Run

LIBERTY (Beginner):
Every 2:00 (16:00)
10/8 Calorie Row
50m Run or 3x50ft Shuttle Run

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.